In order to do these exercises correctly you need to be familiar with the Pilates concept called the ”Powerhouse”. The Powerhouse is a term used by pilates teachers referring to the collective muscles of your abdominals, gluteals and your lower back muscles. Simply the area where your core muscles are located. It can be visualized by  imagining a square between your lower ribs and your hipbones. This is also referred to as the center of strengt, or the core, that we need to engage before initiating all other movements. To visualize the engaging of your powerhouse you can imagine  your navel sinking in towards your spine creating a slight girdle like feeling around your waist. You shouldn’t forcefully pull your navel towards your spine or suck in your stomach. Just let your navel sink towards your spine gently.

 preferably you need a mat and you need to take off your shoes

Here follows a step by step guide to 5 great Pilates exercises:

The Hundred

1. Lie on your back,both knees drawn towards the chest, feel the entire length of your spine on the mat

2. Use your powerhouse to lift your head and shoulders up. Reaching your arms slightly above the mat above. Keep your knees bent at a 90 degree angle and toe just above the knees 

3. straighten both knees towards the ceiling

4. Begin rythmically pumping your arms up and down with arms extended. Breathe in for 5 pumps and out for 5 pumps until you reach a 100 pumps (10 full breath cycles)

to make this exercise easier keep your knees bent at a 90 degree angle throughout the exercise

Rolling like a ball

1. place your legs hip width apart and wrap your hands behind your thighs. Tip back and find your balance, curving the lower back

2.  tilt the head down slightly and pull your belly button towards the spine. Keep your elbows lifted an inhale as you roll back onto the mat, just like a ball

3. continue to roll back, lifting your hips until you reach the base of the shoulderblades. Without changing the shape of your spine, exhale and roll back up to your original step 1 position. Repeat 6-10 times.

Roll up

1.  lie flat on the mat and reach your arms overhead, press the legs tightly together and flex your feet at the ankle.

2.  raise your arms up over your eyeline and tuck your chin to your chest, look towards your navel and don’t allow it to bulge

3.  Breathe in and curl your body up off the mat as you aim your fingers towards you toes. Pull the powerhouse in and articulate each vertebra as your spine slowly rolls up.

4.  exhale and pull the waist in as you round over. Inhale as you pull your spine back down to the mat, sliding your pelvis underneath you. When your shoulders reach the mat return your the arms to the overhead position

Saw

1. Sit tall, reaching your arms out to each side. Open the legs just past the widt of of your hips and flex the feet

2. Inhale and twist your waist, carrying the arms with you. Do not adjust your hips and keep the legs and pelvis stationary.as you twist the spine should lenghten and the chest lifts high

Teaser

1. Begin lying on your back, with your knees drawn in and your arms overhead, Do not allow your back to arch or protrude extend both legs up to a 45 degree angle. Maintain your belly scooped and keep the back flat against the mat.

2.  Raise your arms, your head and your shoulders in sequence,curling the body up off the mat vertebra by vertebra. The chin should be tucked towards the chest and the finger reach for your toes. Avoid tensing the tigh muscles instead sink the navel deeper towards the spine

3.  sit up in V shape. Keep your legs up as you slowly lower one segment at a time. Rise up two more times,rest and repeat.

 These exercises are extremely useful for developing core strength and stability as well as flexibility, and can be of very good help to people with low back pain. They are also useful to help prevent the occurrence of back pain. If you are interested in learning more exercises there exists plenty of books, dvd’s and other resources on Pilates. Also consider joining a Pilates class in your local community.

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